Sugar Isn’t the Enemy - Why Athletes Need Sugar to Fuel Performance

All carbohydrates, no matter the type (fruit, candy, muffin, potatoes, pasta, quinoa) breakdown into a sugar called glucose. 

Glucose is the body and brain’s preferred source of fuel. Simple carbs low in fiber digest and convert to energy the fastest, and are, therefore, recommended prior to a workout.  

Growing active athletes with goals to build and maintain muscle need to consume an adequate amount of carbohydrates to support high amount of activity, recovery and prevent muscle breakdown.

 
 

The latest sports nutrition recommendations for carbohydrates:

  • Daily - 50-60% of total daily calories; OR 8-12 grams/kg body weight/day; ^activity = ^carbs

  • Pre Workout - 20-30g simple carbs 20-30 min before start OR 1-4 grams carbohydrate/kg body weight 1-4 hours before exercise

  • Post Workout - 3:1 carb to protein ratio for muscle growth OR 1-1.5 grams/kg body weight within 1 hr of exercise (especially if athlete has another intense session within 24 hours). 

While a diet too high in sugar and low in fiber, is related to chronic disease and inflammation, a diet too low in carbohydrates impairs endurance, power output, mood state, mental acuity, and has the potential to negatively influence immune function.

 
 

While we want to prioritize whole food carbohydrate sources in your diet, we don’t want to eliminate satisfying processed sugary foods. Sugary foods are enjoyable because they taste really good. Psychological satisfaction is a great reason to eat.

To help your family develop a health relationship to sugar, allow sugar to fit in as part of a healthy diet, and focus your discussion around sugar on balancing sugary carbohydrates with fiber, fat, protein, and color.

Let’s Eat,

Coach Carley

Carley Horan